Did you know that vitamin C helps iron absorption? When you consume certain nutrients together, they can complement or strengthen each other. The result? A better functioning nervous system, a healthier heart, a stronger musculoskeletal system and a better immune response.
“It’s always been around, but we’re only now discovering the importance of nutrient synergy,” says dietitian Keith Ayoob. “When you combine nutrients in the right quantities, they are more beneficial to the body than alone.”
For example, a recent study found that when people eat healthy fats (like those in olive oil) combined with foods rich in beta-carotene (like carrots or sweet potatoes) or lycopene, found in tomatoes, the Fats make it easier for the body to use these health-promoting substances.
And 2018 research showed that when magnesium is consumed alongside vitamin D, the mineral helps activate vitamin D in the body. This is beneficial for your bone health. Would you also like to create a synergistic combination? Below you will find six suggestions.
Vitamin C and iron
The human body absorbs heme iron – the iron found in animal products such as meat, poultry and seafood – more easily than the iron found in plant foods.
“Vitamin C helps release iron from plant foods and makes it more absorbable,” explains Ayoob. A recent study published in the journal Nutrientstherefore concluded that women with iron deficiency anemia should increase their iron and vitamin C intake.
Here’s how to do it:
- Have a bowl of iron-fortified cereal with sliced strawberries or kiwi (breakfast).
- Prepare a spinach salad with black beans, chili strips and tomato slices (lunch).
- Stir-fry shrimp, broccoli florets, mushrooms and sesame seeds (dinner).
Consuming 25 milligrams of vitamin C, the amount contained in a quarter cup of broccoli, doubles the absorption of iron in this vegetable.
Calcium and vitamins D and K
Calcium and vitamin D are important for building and maintaining strong bones. Vitamin K also plays a role in this.
“Vitamin D helps the body absorb calcium from food, and vitamin K helps store calcium in bones,” says nutritionist Wendy Bazilian. Because vitamin K helps direct calcium into the bones, it helps prevent its buildup in the arteries.
Here’s how to do it:
- Make an omelet with eggs, spinach, mushrooms, milk and cheese or a smoothie with yogurt, fortified oat milk, blueberries and a spoonful of tahini.
- Make a salad with raw kale, toasted soy beans and canned sardines and drizzle lightly with soy oil before dressing.
Vitamins C and E
Both vitamins have strong antioxidant properties, meaning they help protect cells from damage caused by pollutants, exposure to ultraviolet radiation, and other sources of free radicals. But everyone does it in their own way; vitamin E neutralizes free radicals and vitamin C removes them before they can damage cells.
Here’s how to do it:
- Prepare a bowl of sliced strawberries and kiwis, supplement with sunflower seeds and chopped almonds.
- Make a salad with raw spinach leaves, tomato slices, red pepper slices and a vinaigrette dressing.
- Sauté the broccoli and cauliflower florets with peanuts and sunflower oil.
Vitamins B6, B12 and folic acid (B9)
This trio of B vitamins plays an essential role in reducing homocysteine, which is associated with an increased risk of cardiovascular disease. Together, this trio also helps protect brain health and proper neurological function. Ayoob: “If you have enough, this trio appears to slow cognitive decline.”
Here’s how to do it:
- Grab a bowl of fortified cereal with banana slices and low-fat milk.
- Make a big salad with spinach, avocado, chickpeas, cooked bulgur and some nutritional yeast.
- Eat baked salmon with asparagus and baked pumpkin.
Potassium, magnesium and calcium
These minerals lower blood pressure, dilate blood vessels, and help with electrolyte balance, which is important for proper nerve function. They also help regulate the heart rhythm and fluid balance in the body.
Here’s how to do it:
- Make a small pot of oatmeal with milk instead of water and fill it with pumpkin seeds, chia seeds and banana slices.
- Add the chopped spinach to the lentil soup and grate some cheese on top.
- Have a baked potato topped with plain yogurt or ricotta and boiled broccoli florets.
2023-12-29 14:16:15
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